PHYSICAL
EDUCATION
Week 2
Body Mass Index
• Lifestyle
• Weight Management
What is
BMI?
The body mass index is defined
as the “body mass” divided by
the “square of the body height”
and is universally expressed in
units of kg/m², resulting from the
mass (weight) in kilograms and
height in meters.
INTERPRETA
TION OF BMI
First, we need to know your weight and measure your
height.
1. Weight – the heaviness or b. Wear light clothing before
lightness of a person. weighing.
Equipment - weighing scale c. On bare feet, stand erect
calibrated properly and still with weight evenly
distributed on the
Procedure: center of the scale.
a. Before the start of d. Record the score in
weighing, adjust the scale kilograms.
to zero points.
Scoring – record body mass point starts on the floor for the
to the first stick and put on top of the
nearest 0.5 kilograms first stick the second
stick.
2. Height – the distance - L – square, and
between the feet on the - Even and firm floor
floor to the top of the head
in standing position. Procedure:
Equipment: a. Stand erect on bare feet with
heels, buttocks, and shoulders
- Two-meter stick laid flat to pressed against the wall where
a concrete wall where zero- the meter stick is attached.
b. Place the L-square another meter stick.
against the wall with the c. Record the score in meters.
base at the top of the head Reminder: 1 meter stick = 100
of the student being tested. centimeter
Make sure that the L-square
when placed on the Example 1:
head of the student, is
straight and parallel to the Weight = 59 kilogram
floor. Height = 1.6 meter
Please take note that if L-
59 kg
square is not available, you BMI = ----------- ,
(1.6 m)²
can use
Multiply first the height by The result is classified as
itself (1.6 x 1.6 = 2.56), Normal based on the
following the formula, you Classification Table from the
can now divide your weight Revised Physical Fitness Test
in kilogram by your height Manual of DepEd Order No.
in square meter to 034, s., 2019.
determine your
BMI.
59 kg
BMI = ---------
2.56 m²
BMI = 23 kg/m²
Since the result is Normal, 39 kg
BMI = -----------
the suggestion is to (1.57m)²
maintain the eating habits 1.57 x 1.57 = 2.46
(eat nutritious foods) and 59 kg
BMI = ---------
stay physically active. 2.46 m²
BMI = 15.85 kg/m²
Example 2: The result is classified as
Underweight, so, the weight gain
Weight = 39 kilogram should be achieved by eating
Height = 1.57 meter more nutritious foods.
Example 3: The result is classified as
Overweight, so, the weight loss
should be achieved by modifying
Weight = 68 kilogram
your eating habits and must
Height = 1.55 meter
68 kg physically active.
BMI = -----------
(1.55m)² The suggestion should have
more physical activities if your
1.55 x 1.55 = 2.40 BMI is classifies as Obese. And
68 kg also modify your eating habits by
BMI = --------- eating nutritious foods regularly
2.40 m²
and decrease the portion sizes.
Meaning, no more extra rice.
BMI = 28.33 kg/m²
FACTORS
AFFECTING BMI:
A. Lifestyle
B. Weight Management
WHAT
IS
How an individual life is called lifestyle. This
includes the typical patterns of an individual’s
behavior like an everyday routine at home, in
school, or at work, eating, sleeping, and
exercise habits, and many others. These patterns
of behavior are related to elevating or reduced
health risks.
Teenagers like you may have practices or habits at home
or in school that either elevate or reduce health risks. Do
you spend a lot of your time at home just sitting down and
doing nothing? Do you move a lot by helping at home,
cleaning your house for example? Do you love eating
fruits and vegetables? Or do you prefer junk food or fast
food? Teenagers like you should be more aware of how
your nutritional practices can affect your health.
WHAT IS
WEIGHT
Weight management – is used to
describe both the techniques and
underlying physiological
processes that contribute to a
person's ability to attain and
maintain a certain weight.
The concepts of weight gain and weight loss are
important in weight management. How to gain and
lose weight are probably some of the more common
issues when it comes to health. Along with this
concept is weight maintenance. A simple formula is
shown here.
Weight Gain
= energy consumed is greater than energy expended
= more food intake but less physical exertion
Weight Loss
= energy consumed is less than energy expended
= more physical exertion but less food intake
Weight Maintenance
= energy consumed equals energy expended
= physical exertion is the same with food intake
Modifying your eating habits can aid you in managing
your weight. Opting for more nutritious food can help
lessen health risks and improve your physique. Some of
the common tips in weight management are including
fruits and vegetables in your meals, reducing the intake
of sweets, preparing your meals more healthily, and
decreasing portion sizes.
At low values of BMI, weight gain should be achieved. For
normal values, weight maintenance is recommended. Healthy
eating and active physical activity will be beneficial in
maintaining a healthy weight. At high values of BMI,
however, the risk of arthritis, diabetes, hypertension, cancer,
and other disorders increases substantially. In classifying
health risks associated with overweight and obesity, body fat
distribution and other disease risk factors are considered in
addition to BMI.
Reference
:
- MAPEH 10 Physical Education Module for Week 2
